Main menu

Tag Archives: healthy diet

I have three addictions.

Shoes.

.

.

Statement necklaces.

.

.

And SMOOTHIES…

.

.

I swear — I’ll never get bored with a single one of them as long as I’m experimenting with the latest trends (YES. Smoothiescan be trendy. And NO I will not be giving up any of these three things for a New Year’s resolution. You can’t make me).

Shoes and jewelry exciting? Sure! I’d bet most of you are on board with that. But smoothies? You’re probably thinking that they can be pretty boring– but I beg to differ! In fact, this past fall I did a 30-day smoothie challenge and wasn’t bored one bit! It all started when I kept Instagramming pictures of my tasty smoothie concoctions day after day. Finally, a friend asked if I was doing some sort of smoothie challenge. When I told her I wasn’t, she demanded I create little a project out of this thing in the form of a 30-day challenge. It sounded pretty fun to me so I obliged.

Besides.

I never turn down a challenge.

For 30 days I had a healthy vegan smoothie for lunch and/or dinner (sometimes breakfast too!) and experimented with different ways to keep them interesting. And you know what? I enjoyed whipping up tasty recipes so much that I extended challenge well beyond the 30 days. You may think I’m crazy, but allow me to let you in on a little secret….

If you do something over and over again, it becomes HABIT! (Promise).

Eventually that habit will become routine, and routine ultimately shapes your life. Once you truly put your mind to something and get in a groove, it becomes much easier for you to implement change into your daily life. Some people say it takes 21 days to create a new habit, but I don’t exactly believe that’s true (and neither do scientists). The reason? Everyone’s brain is different. For instance, it usually takes me three or four days before I can get into a new routine, but it may take someone else longer– and that’s okay! Change is never easy, but it does get easier over time (you know it’s the truth!).

And what better time for change than now?!

Can I get a “Happy New Year?!”

.

.

Credit: brit.co

.

Now that it’s officially 2014, the resolution season is upon us (over a week upon us at that!)…and you know what that means– everyone and their roommate, sister, brother, mother, boyfriend, uncle (etc…) is promising to exercise more, eat right, start a cleanse, and lose those stubborn pounds. First of all, I applaud you for wanting to take charge of your health– there’s absolutely nothing wrong with resolving to be a healthier, happier, better version of YOU. However, moderation is key and tackling your resolutions in a healthy, mindful way will make all the difference in the worldwhen it comes to resolution success.

While I can’t exactly be there in person cheering you on at the gym, cooking up your dinner, and reminding you to put down the pint of ice cream (I swear I would if I could!), I can help to get you on the right track. I’ll be here posting healthy recipes, ideas, and motivating tips to keep you inspired along the way–feel free to Instagram, tweet, comment, and Facebook me with your progress! I love to hear from my prettyfitlifers (P.S. WATCH OUT WORLD! I just got a Ninja blender over the holidays so keep an eye out for all my tips and tricks for building a better smoothie!).

.

And don’t worry if you haven’t set any healthy goals yet– you have the ability to start now! But to get you started off on the right foot, I thought I’d share a few of my tried and true tips for success first:

.

Ashley’s Tips for Success:

.

1.) Be realistic:

That list you made with 20 different resolutions? Guess what. You’re biting off more than you can chew, and that’s a recipe for failure. Try to pick the resolutions that mean the most to you (stick to one to five, although even five is a bit generous) and focus all of your energy there. After all, there’s no need to overwhelm yourself before you’ve even started! Set yourself up for success, and success will be yours. REMEMBER: A New Year’s resolution doesn’t need to start the minute the clock strikes midnight on January 1st. You can start today, or you can start tomorrow or the day after that. JUST REMEMBER– YOU NEED TO START .

.

2.) Be specific:

Do you want to eat healthier? Do you want a toned, energetic body? Do you want to try a vegetarian/vegan/gluten-free diet? Rather than just saying these things, PLAN out how you are going to accomplish these goals. Your focus should be on making lifestyle changes that you can carry over from year to year rather than starting crazy crash diets and cleanses that will keep you on track for a week only to make you irritable, starving, and ready raid the cabinets for a decent snack. Instead, plan out a specific approach. For example, start eating healthier by packing a healthy, veggie-filled lunch the night before so you aren’t tempted to hit the vending machines or unhealthy cafeteria food at work. Get a healthy, toned, energized bod by cutting out processed foods and sugar and make a point to sweat it out (almost) every day (yes, walking and yoga can count! Just crank up the intensity ladies). Try a plant-based diet, but taper off slowly. Swap regular milk for almond milk in your oatmeal or smoothies and commit to eating fish/meat only three (mayyybe four) times a week. As you get more comfortable with creating hearty, plant-based recipes, you can reduce meat consumption further (i.e. eat organic meat just 1-2 times per week, cut out cheese and dairy etc…).

.

3.) Write it down!

Once you know the direction you’re headed…WRITE IT DOWN! Buy yourself a pretty little notebook and create a contract for yourself based upon the plans you’ve devised above. Use the notebook to keep track of your successes, and yes, even failures. A slip up doesn’t mean you’ve blown the rest of 2014…after all, you have the whole entire year ahead of you to make up for it! Write down the mistake, accept that it happened, and move forward. Having to write down that you didn’t do something is often motivation enough to get you back on track and working even harder than before.

.

4.) Hold yourself accountable:

Tell people your plans! I don’t mean you have to broadcast all over Facebook, Instagram, and Twitter, but if that’s your thing…go for it. Tell your best friend, your boyfriend, your roommate, you mom and let them know how motivated you are to keep up your healthy New Year’s habits. Have them to check in with you or ask you how it’s going. If those who are close to you know your plans and feel as though they are a part of them, they just might cut you some slack when you ask if you can host a healthy dinner party at your place instead of heading out for game-day pizza and beer .

.

5.) Be positive:

I can’t stress this one enough. BE POSITIVE, BE POSITIVE, BE POSITIVE! Change takes time– it isn’t going to happen overnight. But you are going to hit your goals much faster if you are positive during the process. Negative energy is crippling– believe in yourself and have faith. If you want change badly enough, you will get there. You’ve already committed…that’s the hardest part of all. Now sit back and enjoy the ride!

.

6.) Reward yourself with love and happy things:

Okay, this sounds a bit fluffier than it really is but hear me out. Changing your lifestyle, being healthy, and keeping New Year’s resolutions are hard! be sure to love and honor yourself throughout the process. Meditate, buy yourself a nice book, take a bubble bath, get a manicure, buy new workout clothes, get a massage, take a nap, bake a healthy treat (don’t reward yourself with naughty food!)….the option is yours! Set some goals for yourself in that little notebook of yours and do something nice for yourself each time you reach one. After all…you deserve it!

.

It also doesn’t hurt to find a little inspiration

.

Credit: quotesandsayingsblog.com

.

Credit: herbalife mom

.

Credit: thethingswesay.com

Credit: Pinterest.com

Credit: yourdailyenlightenment.wordpress.com

Credit: Pinterest.com

Credit: dailypositivequotes.com

Credit: peachypalate.com

Credit: Pinterest.com

.

.

.

.

.

.

My new year’s resolution?

.

To get back into my blogging schedule! Life got a little hectic these past few months, but I’m back and better than ever before. I can’t wait to share my healthy posts with you all and I can’t thank you enough for all of your loyalty and support– I love each and every one of you to the moon and back. And if I can leave you with just one word of advice as you head off to conquer those resolutions for the rest of 2014, it’s this:

Ch-Ch-Ch- CHIA!

I bet you didn’t know that the same little seeds sprouting from your chia pet are actually MAGICAL seeds…

x

Don’t laugh.

It’s true! (Plus they make a heck of a dessert…did you see above?).

Chia seeds are chock full of amazing health benefits. And that’s exactly why they have been a SECRET SUPER-FOOD primarily known among the health and fitness savvy for years…

UNTIL NOW!

These little miracle seeds are finally becoming more mainstream now that health conscious people everywhere have discovered their fabulous health benefits…but what is it exactly that makes chia seeds so unique?

Well, I’ll tell you!

But first off, let’s start with a brief history lesson .

x

Photo Credit: www.christinacooks.com

Native to Guatemala and both the southern and central parts of Mexico, chia (Salvia Hispanica) is a flowering plant that belongs to the mint family. The chia plant is harvested for its highly nutritious, multi-colored, and speckled seeds. Evidence suggests that these seeds were used as far back at 3500 BC! Before the Spanish Conquest of Latin America began in 1519, chia seeds were a vital crop and food source for the Aztecs and Mayans because of their incredible stamina and energy-providing abilities. In fact, it is believed that Aztec and Mayan warriors and runners were able to sustain themselves on just a handful of these little seeds a day! It is quite fitting, then, that the name ‘chia’ is derived from the Mayan word for ‘strength’.

The Aztec and Mayan civilizations regularly consumed chia seeds either on their own, by grinding them into flour, drinking them mixed with water, or pressing them for their oil. Unfortunately, after the Spanish Conquest of Latin America, chia plants disappeared for about 500 years. This was because the Spanish settlers prevented the practice of any native traditions, including the farming of native crops. Instead, the Spanish used the natives’ land to harvest their own crops (namely barley and wheat). However, some chia plants did survive as a minor crop in Guatemala, Mexico and Nicaragua– and now, years later, THEY’RE BACK!

X

Health Benefits of Chia Seeds:

They deliver the maximum amount of nutrients with the least amount of calories.

Chia seeds have 2x the protein of any seed or grain.

They have 3x as much iron as spinach.

Chia seeds increase stamina and energy over long periods of time (they are becoming a favorite among marathon runners!)

They can aid in weight loss (chia seeds absorb up to 7x its weight, and expand to curb appetite/make you feel full).

They are heart-healthy in that they have one of the most concentrated sources of Omega-3 than in any other food (even salmon).

They also contain high amounts of Omega-6 (both Omega-3 fatty acids and Omega-6 fatty acids cannot be made internally and must be obtained through diet).

They contain the essential mineralssuch as sodium, phosphorus, potassium (2x as much as bananas), manganese, and calcium (5x more than in milk!).

They are FULL of antioxidants (3x as much as blueberries!).

Chia seeds have 11 grams of dietary fiber in one ounce (the soluble fiber improves digestion and helps to reduce glycemic spikes)

They do not need to be ground like flax seeds in order to reap their benefits.

Chia seeds have a long shelf life and do not spoil as quickly as other seeds (like flax-seed).

They soothe heartburn and calm the digestive system due to the gel-like substance they form when mixed with a liquid (this is especially helpful for people with IBS).

Chia can relieve itchy skin (in oil form)

They can help to balance blood sugar/prevent glucose spikes

X

But the BEST part of all? You can use chia seeds to make a DELICIOUS and HEALTHY DESSERT!

x

When chia seeds are soaked in water and sit for about 20 minutes, they form a jelly-like substance. The soaked chia is perfect to use as an egg-replacement (1 tablespoon chia seeds + 3 tablespoons water), as a drink (chia fresca), or (my personal favorite!) as a PUDDING! (You can also toss chia seeds on salads, in protein shakes, mixed into yogurt, or on their own. There aren’t any rules. Go crazy!).

While the texture may be hard to get used to at first, I promise you…the health benefits of chia seeds are worth it! This pudding recipe below is a guilt-free option for a healthy dessert or snack, and even better…it’s delicious!

Chocolate-Hazelnut Chia Pudding

1/4 cup chia seeds (I have seen chia seeds at Trader Joe’s, Whole Foods, and Shaw’s…but I bet you can get them at most grocery stores nowadays).

1 tablespoon of all-natural cocoa powder (feel free to add more if you want it extra chocolate-y!)

2 packets of stevia (or 2 teaspoons of another all-natural sweetener)

1/2 teaspoon of all-natural hazelnut extract (You can find this at Whole Foods or online, but vanilla, almond or maple extract would also do–just reduce the almond extract by half…it’s quite strong!)

Directions:

Pour the chia seeds in a bowl.

Mix the almond milk, cocoa powder, hazelnut extract, and stevia in a blender.

Pour the mixture over the chia seeds– stir for a few seconds–let it sit for at least 20 minutes (do not mix while the seeds are soaking).

After the 20 minutes are up the seeds should have absorbed all the liquid (if not, soak a little longer) and have a jelly-like texture. The pudding will get even thicker if you let it sit in the fridge for an hour or so.

Mix very well and serve cold.

x

If you want, feel free to fanci-fy your chia pudding like me! You can layer it with any fruit you’d like (strawberries anyone?) and Soyatoo vegan whipped cream to make a trifle-like dessert. Anyone on the Scottish side of my family know how much I LOVED trifle as a little girl :).

x

Hmm. That gives me an idea…

I just may need to create a vegan version of my favorite childhood dessert very soon…

Welcome to the Pretty Fit Life!

From sneakers to stilettos & everything in between, you ALWAYS deserve to feel pretty, inside and out! By living a healthy & fit lifestyle, your inner beauty is destined to shine through. I hope my blog can help to take you there. So what are you waiting for?! Join me in living the Pretty Fit Life!